February 2021

Day 1WOD 210208 Warm-up – Coach’s Choice A. Wave Load – Shoulder to Overhead8. 6. 4. 8. 6. 4. – 2nd 8 should be at 1st 6 load and so on…@ dots – 1 tgu + 2 db hang snatches each side (tgu to standing + 2 hang db snatches, then tgu back to floor, […]

Day 6WOD 210206 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210205

Day 5WOD 210205 Warm-up – Coach’s Choice A. @ 0:00… 100 wall balls for time… 7:00 capB. @ 10:00… 500m row/ski + 30 g2oh (95/65)… capped @ 7:00C. @ 20:00… 50 burpee box jumps/step-ups (24”/20”)… no time capD. post WOD recovery

Day 4WOD 210204Aerobic Repeats + ROMWOD

Day 4WOD 210204Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Work @ 90% sustainable aerobic pace4:00. 3:00. 2:00. 1:00. 1:00. 2:00. 3:00. 4:00Row/bike ski… rest 30sec @ dotsGoal is consistency over increased effortB. ROMWOD

Day 3WOD 210203

Day 3WOD 210203 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your dumbbell over 5 sets5/5 hang clean & jerk7 pull-ups9 jump squatsB. @ 15:00 on timer…AMRAP 3:00Jump Rope Reps… 5 wall balls every trip or stopRest 5min, then CC. AMRAP 7:00 @ 90% effortDb g2oh… (50/35)Execute 6 no push-up, no

Day 2WOD 210202 AM classes = cancelled!!! We have added 2 ZOOM classes to the schedule. Check your email and member Facebook page for details.

Day 2WOD 210202 Warm-up – Coach’s Choice A1. 6 split stance db RDL each leg @ 30X1 tempo… rest to top of minute, then A2A2. 60sec FLR… 3-5 push-ups every 15sec… rest to 4:00, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)Rest 5min, then BB. AMRAP 15:00500m row/ski21 kb swings (24kg/16kg)12 med ball